Hello! If the legs are not thin enough, slender enough, round enough and delicate enough, then all good things will be discounted. Don't worry, follow our fitness instructor and follow the following steps every day to exercise and maintain regularly, so that you can also practice enchanting legs! Prepare for exercise-if you want to make your calf muscles loose and thin, you must first check whether your calf muscles are loose or tight. If the muscles are tight, it will be more difficult to lose weight. So the first step is to loosen the strong calf meat. On weekdays, you can sit on the ground, raise one foot to a right angle, apply slimming products that promote microcirculation, tighten skin and eliminate fat, beat your calf with your fist, or massage with your palm for 10 minute on each side. Before doing the following stretching and slimming exercises, it is best to do 10 minutes of aerobic warm-up, such as skipping rope and sprinting, so that muscles can be fully active and the effect will be much better. Action 1 Sit with your heels up and keep your body posture fixed on the equipment, with your legs slightly bent. The most important thing is to keep your knees still and control your movements with your ankles. Once he goes up and down, he will do 12- 15 times in a group (subject to the feeling of slight acid in his calf), and do 15-20 groups every time. Recommended reading: crazy to reduce leg fat practical weight loss method picture (6) function: can tighten leg fat. Tip: Knee joint fixation is the most important thing, otherwise you are pedaling with all your strength, and the effect of calf exercise will be greatly reduced. Action 2: Lift your heels upright and tighten your waist. Try to make people feel that he is pulling up, his knees are slightly bent and his calves are tightened. He does tiptoe exercise under heavy load. At the same time, the chest is fully opened and the weight is lifted with the strength of the whole body instead of the arm. 15 times as a group, do 2 groups. Function: make the calf tense, exercise the abdomen, and make the whole body muscles tense. Tip: The purpose of carrying weight is to achieve better exercise effect. You can take a bottle of mineral water in each hand instead, but don't let your hands lift off your shoulders. Action 3 Fitness Ball Leg Lifting Recommended Reading: Remolding Slender Jade Legs Practical Collection Put your feet on the fitness ball, keep your body flat, push the ball as far as possible, and then slowly stretch back, with your hands to help your body keep balance. 10 times, 5 groups left and right. Function: Stretch the calf, increase the coordination of the leg and balance the whole body. Do you think you are dancing ballet? Tip: Fitness balls help you control your direction, assist in exercise, and push far and near according to your own conditions. Just do your best. Action 4: Sit on the fitness ball with your legs controlled. The abdomen is stable and the upper body does not sway. One leg is sitting naturally, the other leg is raised at 90 degrees with the upper body, and the toes are stretched 1 min. Alternate your legs and do it 20 times each. Function: This action not only exercises the calf, but also has a good shaping effect on the thigh. Tip: Keep breathing steady and move at a constant speed. Don't rush in and out. Action 5: Lie on your side, put your legs on the mat, keep your back tense, control your body, and don't shake your abdomen. Lift your legs up and forward, lengthen your toes when you lift them, and hook your toes when you take them back. Lift your legs as slowly as possible and keep a constant speed. A group of 20 times, left and right groups of 2~3. Function: Use control to make calf muscles tense and exercise abdomen and back at the same time. Tip: Inhale when stretching your legs, exhale when recovering, keep your leg muscles tense when taking off and landing, and consciously feel the muscle strength. Recommended reading: Crazy leg fat reduction practical weight loss method picture (1) Action 6 Fitness ball Lift your leg to draw a circle on the fitness ball, and lift one leg to draw a semicircle in the air. Do it left and right 15~20 times. Function: let the calf become slender, at the same time, let the buttocks become tight and upturned! Tip: Pay attention to control the speed and enlarge the diameter of the semicircle as much as possible. Action 7 Stretch the pedal to support the leg to bend slightly, reach the toe of the other leg as far as possible, break it up, keep still, and breathe at a constant speed for more than 10 second. Do it about 20 times. Function: Help you adjust the height and improve the exercise effect. Tip: If you feel that the ligament can't be pulled open, you can do it on the flat ground. This group of actions can be warm-up actions before exercise or cooling down after exercise. Stretch and relax in time after each exercise, so that the calf will be elastic, not stiff, and will not form large muscles. In addition, sticking to firming cream and lotion can also help you keep your leg skin young and delicate. What are you going to do next? What are you waiting for? Hurry up and turn out your beautiful shorts skirt! Besides massage, proper eating habits can also create beautiful legs. 1. Vitamin E helps to eliminate edema. Poor blood circulation can easily lead to edema of feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ. 2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach. 3. Eat less salt to get rid of edema. Eating salty food often makes it easy to accumulate too much water in the body and form edema, which is easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery. It should be said that muscular MM is only a minority, but it must not be ignored. When I work in the gym, I sometimes meet a muscular MM. They often feel that they are not as fat as the average MM, and they often make extremely hard efforts. Instead of becoming slim, they are stronger. No matter what the aesthetic concept of "muscle girl" is, at least in China, it is unacceptable for ordinary people. If a girl is strong or kind, it must not be a compliment. The most common phenomenon is that many women are not muscular, but concentrated in a certain part, the most prominent of which is the leg, which is very different from the upper body. This is definitely a problem in the bodybuilding industry, not to mention losing muscle, even losing fat is a very difficult process and challenge for them. You know, not every girl who comes to the gym to lose weight regards fitness as a hobby, and their purpose is just to lose weight. There are several ways to lose muscle. First, the balance training method, a popular saying at present, is to strengthen upper body exercise and coordinate the upper and lower bodies. Personally, I think this method is feasible, but it may not work, because in fact, most girls with muscular legs prefer to maintain the status quo rather than make their upper body strong as follows. Learn from each other's strengths to make up for their weaknesses depends on the overall effect after learning from each other's strengths. The second is strength training, which adopts intermittent cycle training method. Some girls worry that strength training will make strong legs stronger, because strength training is muscle training, and then strength training for muscular legs may stimulate muscles and make them more developed. Intermittent cycle training method is to arrange some appropriate movements for the parts that need exercise, arrange these movements in a certain order, adopt cycle training, and divide them into 1-3 or more cycles according to the situation, and determine the rest time between each cycle, which is generally 1-3 minutes, with light weight and many times. The main function of this training is to reduce the excess fat in the body surface and muscle fibers, thus reducing the latitude. The third is aerobic training. It should be said that aerobic training is the most fundamental and main training means, whether it is fat reduction or muscle reduction, but aerobic training for muscle reduction and fat reduction should be different. Generally, aerobic exercise is required to reduce fat, which requires medium and low intensity and lasts for 30-60 minutes. Aerobic exercise of muscle reducing legs also needs to be emphasized. Try not to do bouncing aerobic exercise, it should last longer, and it should be arranged according to personal circumstances, step by step. Long-distance runners are basically thinner, which is because they have been doing aerobic exercise for a long time. We don't want to learn from the training of long-distance runners. So to lose muscle, long-term aerobic exercise should be the best way. Fourth, the problem of diet. General bodybuilding and fitness coaches pay great attention to the intake of protein, whether it is to gain muscle or lose weight, because most muscles are protein except water. Then, when a muscular girl loses her muscles, can she appropriately reduce the intake of protein and let her muscles burn faster, so as to achieve the goal? This problem needs to be considered. Slender, slim and fit calves will be a beautiful scenery. However, what about calf edema? How to do calf muscle relaxation? You don't have to tell me. Let's act quickly! The shape and function of the calf have a very important relationship with the muscles at the back of the calf. Therefore, to change the shape and effectively improve the function of the calf, it is mainly to exercise the calf muscles. The following is the targeted leg reduction exercise method I found. I hope to try it with you. 1. Follow the toes on the ground. 2. Jump rope without touching the heel. 3. Do continuous upward bounce in the bunker. 4. Walking with heavy toes. 5. The shoulders are loaded and bounced in place. 6. Stand upright with one leg and bend with one leg, and stand on the edge of a ladder, stool or any object more than 20 cm high with the heel suspended. You can hold the wall with your hands, or put a chair beside you to keep balance. Stand on tiptoe at the speed of slowly counting to five, but stop at the highest point, and then slowly put down your heel at the speed of slowly counting to five until the lowest point. Wait until you do it as many times as you want, and then switch sides. Do what you can, but it is best to do at least three or five groups at a time. The war between myself and my calf has officially begun. In addition to essential oil and plastic wrap, I am still trying to jump rope. Now the technology is advancing by leaps and bounds, reaching 190 times per minute. Because the war has just begun, how can we not report the results for the time being? But I believe that the dawn of victory is ahead! I copied a lot online and hope it will help you! My legs have been practicing Taekwondo for 3 months. My legs are thicker than n laps, and I'm trying to lose weight. Come on!